It is known that a Western diet is associated with dementia – the risk factors for Alzheimer’s disease are almost identical to those for cardiovascular disease.1 In contrast, higher vegetable and fruit intake is associated with decreased risk of cognitive decline and dementia.2,3

Vitamins are essential for thousands of chemical reactions in the body, and certain vitamins and other phytochemicals have been singled out for their critically important functions in the brain. These include B vitamins, vitamins C, D, and E, and omega-3 DHA.

B Vitamins

Vitamin B1 is needed in order for the brain to utilize glucose for energy

Folate is crucial during early brain development and is important for memory

Vitamin B12 is important for memory and production of neurotransmitters, and deficiency in B12 can cause nerve injury leading to impaired sensation and even blindness.4 Higher B12 blood levels are associated with slowed cognitive decline.5

Vitamin B6 is also involved in neurotransmitter production, and deficiency is associated with seizures, chronic pain, and depression.6

Antioxidant Vitamins C and E

The brain is highly susceptible to oxidative stress, which is one of the main mechanisms of brain aging and a contributing factor to neurodegenerative conditions.7,8

Nerve endings have highest concentrations of vitamin C found in the human body. Vitamin C is thought to function largely as an antioxidant in the brain and nervous system. Blood levels of vitamin C have been positively associated with IQ.4

Vitamin E is a component of brain cell membranes, and along with vitamin A and carotenoids, protects vulnerable unsaturated fatty acids (like omega-3s) from oxidative damage. Low vitamin E status is associated with greater risk of Alzheimer’s disease.4

Vitamin C and E intake were associated with higher cognitive scores in the elderly, and the association was stronger for food sources compared to supplement sources.9

In addition to vitamin intake, polyphenols and other antioxidants present in plant foods are thought to contribute to protecting the brain from oxidative damage.4

Vitamin D

Vitamin D is involved in regulating glucose and calcium transport to and within the brain, and may also protect cognition by reducing inflammation and increasing availability of certain neurotransmitters.4

Vitamin D is also involved in memory formation.10 Several studies have associated vitamin D deficiency with increased risk of cognitive impairment or dementia in older adults.11,12

DHA

More than half of the brain consists of fat; DHA is the most abundant fat in the brain and a crucial structural component of cell membranes.13

DHA supplements have been shown to produce learning and memory improvements in subjects who already were exhibiting mild cognitive impairment, however, a similar study in Alzheimer’s patients showed no benefit.14-16 The message from these studies is that DHA is effective when taken preventively.

Effects of vitamins and DHA on brain shrinkage in the elderly

Compared to older individuals with normal cognition, those with dementia have significantly smaller brain volumes as measured by MRI.17 A recent study analyzed blood fats and micronutrients with regard to MRI measures of brain volume and cognitive function tests in older adults. The researchers found three patterns of nutrient status that correlated to brain volume and cognitive function:

The American diet is insufficient in providing these brain-healthy nutrients, but a nutritarian diet provides both the amount and variety of vitamins and other phytochemicals that support optimal brain function. It is especially important to eat healthfully, supplement with vitamin D, and get adequate DHA as we age, especially after age 50. Keep in mind that fish is not an ideal source of DHA, since mercury is toxic to the brain and reduces the body’s antioxidant status.20-23 An algae-based DHA supplement is a healthful, environmentally friendly source of beneficial omega-3 fatty acids. Eating plenty of unrefined plant foods and taking a non-fish source of DHA, such as my DHA Purity starting early in life will allow us to maintain valuable vitamins, omega-3s, and other phytochemicals in brain tissue to keep our minds sharp as we age.

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Comments (9)Read through and enter the discussion with the form at the end

Margie Sifuentes -
January 19, 2012 2:33 PM

Thank you for this information on how eating nutritionally is important to our brain function. I am glad research is showing there are other factors in keeping our brain healthy besides doing crossword puzzles. This information along with Dr. Fuhrman's reference to the importance of blood circulation around the brain (brought out in a recent telecast by Dr. Fuhrman) is shedding light on more ways to ensure we don't face this brain disease in our later years.

think360x365 -
January 19, 2012 3:33 PM

For the sake of scientific fairness & accuracy, it would have been helpful if this article had actually 'fleshed out' the study in reference 23: Maternal fish intake during pregnancy, blood mercury levels, and child cognition at age 3 years in a US cohort.

Here's the first paragraph from the article's Discussion:

"In this US cohort with moderate levels of fish consumption, pregnant women who ate more fish had higher erythrocyte mercury levels. Among their children, higher prenatal mercury exposure was associated with lower developmental test scores at age 3 years. Nevertheless, we observed no overall adverse effect upon child development with higher maternal fish intake. Rather, maternal fish intake more than twice a week was associated with improved performance on tests of language and visual motor skills."

I'm not a big fish fan, but a closer reading of this article would have one re-thinking the mantra about the perils of eating fish, particularly if one is careful about WHAT KIND of DHA/EPA-high fish one eats.

Great article. I just shared the link with my readers on my plant-based blog www.eatplantsdiet.blogspot.com as well as my facebook page www.facebook.com/eatplants . Not mention my twitter and other FB pages ;-) Thank you so much for sharing this important information.